Brief Answer:
Heart Healthy Diet Plan

Detailed Answer:
Dear User,

Thanks for contacting Healthcare Magic.

We would like to get more information like your height, current weight, Eating habits, food preferences, and also medical conditions if any to prepare a diet chart for you.


Thanks,
Neethu.

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Brief Answer:
Healthy Heart Diet

Detailed Answer:
Greetings!!!

Diet plays an important role in heart health which can reduce the risk of your heart diseases. Blood pressure, cholesterol level, triglyceride level can affect your heart health, which actually can be controlled by the diet you take.

The following considerations would help you plan the best diet:

Take more fruits and vegetables, these are rich in fiber and provide important nutrients like vitamins and minerals.
Use only low fat milk and its products.
Use less sugar and sugar-containing foods. It is also important to avoid too many refined products.
Limit the intake of caffeine and if you drink or smoke, then it is the time to completely stop their use to help your heart health.
It is important to reduce the salt intake and that can be achieved by observing the following:
Read the labels to check the sodium content of the food item.
Stop adding table salt in the food.
Avoid salted salads
Packaged and preserved foods have the sodium-based preservatives. The intake of these should be avoided as far as possible.
Avoid taking the ready to eat snacks. These are generally loaded with sodium.

Consider taking the Good Fats for better heart health. Vegetable oils like Olive oil, canola oil, peanut oil, Nuts like Almonds, cashew, peanuts contain monounsaturated fats and can reduce the risk of heart disease.
Bad Fats like high-fat dairy foods, lard, fatty cuts of beef and pork, margarine, vegetable shortening should be avoided.
If you take non-veg then limit its intake to lean meat. Chicken, fish and egg whites are safe. Fishes like salmon, herring, sardines, trout contain omega 3 fatty acid which helps to lower the blood pressure.

Heart Healthy Foods to include in Your Daily Diet.

1.Green leafy vegetables- They are an excellent source of Vitamin K, which protect your arteries and promote heart health.
2. Whole grains- Replace all the refined flours with whole wheat flours, and use more whole grains like brown rice, oats, barley, Quiona, etc.
3.Avocadoes, almonds, and Walnuts- These can be a perfect heart-healthy snack option on a daily basis.
4.Seeds- Seeds like chia seeds, flax seeds, hemp seeds are a good source of heart-healthy nutrients. Roasted seeds can be taken as a snack or can be added to salads or smoothies.

Hope I was able to help.

Thanks,
Neethu

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